FITNESS TEST WEEK (Tests 1, 2 today!)

Aug 22, 2022 | WOD

CrossFit ATR – CrossFit

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STEADY

1a.) Before Class Hour

– LAX Ball: Trap/Pec/Rhomboids (Scap)

– Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)

– Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

READY

1b.) 1 Round (0:00-12:00)

– 2:00 Run/Ride/Row (Build in pace over the course of the final minute)

– 15 Banded Dislocates

– 15 Band Pull Aparts

– 15 Banded Good Morning

– 12 Sumo Squat w/Alternating Thoracic Reach

* Use the remaining time to have athletes grab barbells, brief S.F.P, and demo the upcoming movements.

S.F.P.

2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)

– 3 Snatch Grip Deadlifts

– 3 Position Snatch (A/K, B/K, Floor/Mid-Shin)

* See workout notes below.

* Allow 6:00 for athletes to build in weight and prepare for S.F.P.

Snatch (1RM Snatch)

2b.) FITNESS TEST 1: Snatch: 1RM Snatch (24:00-36:00)

– 12:00 to Establish a 1RM Snatch

* See workout notes below.

* Allow athletes 6:00 to break down barbells and transition to E.S.D.

E.S.D.

FITNESS TEST 2 (AMRAP – Rounds and Reps)

3.) FITNESS TEST 2

10:00 AMRAP: (42:00-52:00)

– 6 Power Clean (155/105)

– 9 Lateral Burpee Over Bar

– 12 Wall Balls (20/14)

* Level 3: RX

* Level 2: Barbell (115/85), WB (14/10)

* Level 1: Barbell (75/55), No-Push-Up Burpee, Squats w/WB (14/10)

* See workout notes below.
* Allow 4:00 for athletes to break down their equipment and gather for adaptation.

ADAPTATION

4.) (56:00-60:00)

Minute 1: :45 Lizard (R)

Minute 2: :45 Lizard (L)

Minute 3: :20E Thread the Needle

Minute 4: :20E Twisted Cross

WORKOUT NOTES

S.F.P. 2a.) Notes:

Perform w/PVC or empty barbell.

S.F.P. 2b.) Notes:

This is FITNESS TEST 1. Athletes have 12:00 to establish a 1RM Snatch. Instruct athletes to make it a goal to perform 1 Snatch rep every 1:00-1:30 allowing for 8-12 attempts building in weight.

E.S.D. Notes:

Can you move at a consistent pace with each movement? Is there a particular movement that skyrockets your heart rate OR can you identify a limiter here that has potential to slow you down more than the other movements? Move at a steady pace from the beginning using your transitions as a way to rest. When you get to the movement, try to continue moving. We are testing maximum aerobic power over a moderate time domain.